now that i have injured hips, my legs are dead from doing nothing, so now i do upper body, and the strength is coming nicely. It is important i guess cause when i was doing squats, i was doing alot of it and neglecting my upperbody. And boy oh boy am i getting stronger, i can feel it. Now my question is, i test out my armspeed everynow and then, but it doesnt feel fast, and i think my flexibility on the swing back is smaller, it is fast but not fast enough. Should i do soem form of explosive excercise. Mike give me and answer please, or im gonna make ten million posts again hahahahaha.
maintenance of power
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KeymasterAlthough you may have the feeling your arm swing is too slow, there is never an instance where the arm swing is a limiting factor in the speed of the leg swing. There is actually a pause at both the extreme forward and extreme back positions of the arm swing so that the legs can catch up to the arm swing. This is observable in all runners at all speeds. So keeping this in mind there isn't much need to do "speed training" for the arms. Having said that there isn't anything wrong with doing it and high intensity medicine ball work would probably be the best way to go if you were interested.
ELITETRACK Founder
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Participant
You could also try a variation of the bench press, where you kind of let the bar fall, then catch it again before it reaches the chest and push it back up ??? a sort of a rebound exercise. Make sure you keep the load light, and never actually take your hands off the bar even thou you let it drop.
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Participant
ok, i understand now i still need to grasp maintaining, if my max squat is 300 then to maintain shuold it be aronud 210 lbs? cause i think the reason for my injury and being to tired to lift weights has lost my sight of progression for this year. How can i maintain im still in need to grasp the concept. MIke you told me to workout speed work with heavy weights, but that affects my CNS bigtime is there any other alternative. Could'nt i just drop weights altogether and start off again fresh near hte end of august or something?
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Keymaster
MIke you told me to workout speed work with heavy weights, but that affects my CNS bigtime is there any other alternative. Could'nt i just drop weights altogether and start off again fresh near hte end of august or something?
Another option would just be to reduce the volume to the point where you feel you can handle it. High intensity work should be done in low volumes not high volumes.
ELITETRACK Founder
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Participant
what do you mean exactly less volume…Like less weights or less reps in a set. Cause in sets of heavy i dont go farther then five reps. I noticed my CNS was fatigueing i didnt feel like lifting weights but i did after speed work, tempo was fine, but then the hips started aggravate then the injury came coupled with the heel lifts i have on. I still cant quite put my finger on it to recover and maintain the power
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Keymaster
Less volume means reducing the amount of total work you're doing. This can be done by any one or combination of the following: sets, reps, length of sprints.
ELITETRACK Founder
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